Video
The Cuban Rotation is a great accessory exercise to add into your training routine to help fortify the integrity of your shoulder joints.
The Cuban Rotation is not about building size to your shoulders. Its purpose is to make the internal structure of your shoulders stronger and more healthy.
In this article, we will outline how you perform them with Video, Image and a written step by step description.
The equipment you need, muscles that it works, the benefits of adding it into your training regiment and some tips to make sure you are performing it correctly.
This movement is the rotation piece in the Cuban Press (made popularized by Charles Poliquin).
In the Cuban Press, the limiting factor is the rotation portion of the movement. Training only the rotation part will help you to increase the weight you can lift on the Cuban Press Version.
Cuban Rotation How to Guide
Image Example
Step by Step Description
Step 1: Stand up and grab a dumbbell in each hand using a pronated grip(overhand and palms facing towards you). Hold the dumbbell 6 to 8 inches wider than shoulder width.
Step 2: Place your arms outward to the side. Keep moving until your elbows are at a 90-degree bend and the dumbbells are hanging straight down.
You are now in the starting position to perform this exercise.
Step 3: Move your forearms 180 degrees by rotating at your elbows. Keep moving in the direction until your wrists are above the elbows and your forearms are perpendicular to the floor.
Repeat the steps outlined for the desired number of repetitions.
Equipment Required
You have multiple different types of equipment you can use to perform this exercise.
You can do it with a barbell, dumbbells, or free weight plates.
If you do not have access to a gym, you can get any/all of these items from Amazon and perform the lift at home.
Muscles Worked
The Cuban Rotation primarily works your Infraspinatus and the shoulder joint. These are involved in the external rotation.
The Infraspinatus is a rotator cuff muscle used for external/lateral rotation of the upper arm.
Benefits
Strengthening the internal shoulder reduces your chance of a shoulder injury.
Many people can increase other lifts by strengthening their external rotators.
It is common for people have a muscle imbalance between their internal and external rotators.
When someone has this imbalance, there is a high chance of the injury to the shoulder joint when performing exercises with heavy weights that use the internal rotators (pecs, lats). Using this exercise will help you to reduce this imbalance.
Training Tips
Pick a weight that you can complete the exercise with proper form for every repetition.
Make sure you keep your head erect and chest up while performing this exercise.
When you are lowering the bar, do not let your chest and upper arms lower.
This exercise usually works best when using a rep range in the 12 to 20 range.
Inclosing
Our shoulders are one of the most common areas for people to get injured when lifting. By strengthening their internal structure, you help to reduce the chances of suffering an injury to them.
Remember to use a weight that you can manage. This exercise is not about moving the maximum weight. You need to move the weight at a slow and controlled pace.
You may also like
Cuban Press Video and Image Exercise Guide
References
T-Nation, Strong And Healthy Shoulders
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